Sheet Pan Tofu & Broccoli

Name: Sheet Pan Tofu & Broccoli
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 block (14 oz) extra-firm tofu, drained, pressed, and cubed; 4 cups broccoli florets; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon rice vinegar; 1 tablespoon maple syrup; 1 tablespoon cornstarch; 2 cloves garlic, minced; 1 teaspoon fresh ginger, grated; 2 tablespoons olive oil; 1 tablespoon sesame seeds; Salt and pepper to taste

Crispy sheet-pan tofu and roasted broccoli tossed in a savory Asian-inspired sauce. One pan, minimal cleanup, and perfectly portionable for the week.

PROTEIN 22g

CALORIES 326

P:E RATIO 6.7

TIME 45m

YIELD 4

Golden crispy tofu cubes and charred broccoli florets on a parchment-lined sheet pan drizzled with sesame sauce

P:E 6.7

ELITE DENSITY

1 block (14 oz) extra-firm tofu, drained, pressed, and cubed 22G PROTEIN

4 cups broccoli florets HIGH FIBER

2 tablespoons soy sauce FLAVOR

1 tablespoon sesame oil FLAVOR

1 tablespoon rice vinegar FLAVOR

1 tablespoon maple syrup FLAVOR

1 tablespoon cornstarch PRODUCE

2 cloves garlic, minced FLAVOR

1 teaspoon fresh ginger, grated FLAVOR

2 tablespoons olive oil FLAVOR

1 tablespoon sesame seeds FLAVOR

Salt and pepper to taste FLAVOR

Storage: Refrigerate in airtight containers for up to 4 days. Tofu is crispiest on day 1 but still delicious through day 4.
Batching: Don't crowd the pan — spread everything in a single layer for maximum crispiness.
Reheat: Microwave for 1½–2 minutes. For crispier results, reheat tofu in a toaster oven or air fryer at 375°F for 4 minutes.

EXECUTION STEPS

THE MACRO PREP

Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.

THE MACRO PREP

Toss tofu cubes with 1 tablespoon olive oil and cornstarch until evenly coated. Spread on one half of the baking sheet.

THE MACRO PREP

Toss broccoli with remaining 1 tablespoon olive oil, salt, and pepper. Spread on the other half of the sheet.

HIGH HEAT SEAR

Roast for 25–30 minutes, flipping tofu halfway, until tofu is golden and broccoli is charred at the edges.

STEP 5

While everything roasts, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, garlic, and ginger.

STEP 6

Remove pan from oven and drizzle the sauce over the tofu and broccoli. Toss gently.

STEP 7

Sprinkle with sesame seeds and divide among 4 containers.

2,047 COMMUNITY PREPS THIS WEEK

Sheet Pan Tofu & Broccoli

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

THE MACRO PREP

THE MACRO PREP

HIGH HEAT SEAR

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

RELATED INGREDIENTS

FULL EXECUTION PLANS